Cajun Chicken Pasta

Cajun chicken pasta is hands down one of my favorite meals. But let’s be real, if you grab it at a restaurant, it’s usually packed with calories and the macros are trash. So you know I had to run it back with a version that actually fits your goals. This one’s loaded with flavor, high in protein, and way easier on the calories. It makes anywhere from 5 to 8 meals, depending on how you want to split the macros. I’ve got your nutrition and your taste buds covered, let’s get to cooking.

Sauce Ingredients

• 2 tbsp butter
• 2 tbsp flour
• 2 cup skim milk
• 1/2 cup parmesan cheese
• 1 tbsp Cajun seasoning
• Salt and pepper to taste

Other Ingredients

• 2.5 lbs chicken breast or thighs (I prefer thighs, but breasts have slightly better macros)
• 10 oz penne pasta (or your favorite shape)
• 2 bell peppers (any color will do)
• 1 large yellow or white onion
• 6 cloves fresh garlic or 1 tbsp jarlic
• Cajun seasoning
• Salt

Instructions

1. Season the Chicken and Prep the Veggies
   • Add your chicken to a large bowl
   • Salt and generously coat your chicken with Cajun seasoning
   • Dice the onions and peppers
   • Mince the garlic
2. Cook the Chicken
   • Preheat the oven to 350°F
   • In a pan or on a griddle, sear the chicken for 4 minutes a side
   • Transfer the chicken to a rimmed baking pan and bake for 15 minutes
3. Boil the Noodles
   • In a large pot, bring heavily salted water to a boil
   • Boil the noodles for 8 minutes, or until just shy of al dente
   • Drain and set a side
4. Make the Sauce
   • In a medium-hot pan, melt 2 tbsp of butter
   • Add 2 tbsp of flour and whisk until smooth and fragrant
   • When fully mixed and fragrant, slowly start adding milk
   • Slowly add 2 cups of milk in stages, whisking constantly as you pour it in
     • Note: This step can take up to 10 minutes, don’t rush it
   • Once the mixture is smooth and thickened, stir in your parmesan
   • After the cheese has melted, add 1 tbsp Cajun seasoning, and salt & pepper to taste
5. Sauté the Veggies
   • In a medium-hot pan, add the diced pepper and onions
   • Once the water has cooked out, reduce to medium-low and cook until soft
   • Add the minced garlic and cook for 30-60 seconds, until fragrant
   • Pour the finished sauce into the pan with the veggies and stir to combine
6. Cut the Chicken
   • Cut the baked chicken into bite sized pieces
   • Pour the juices from the baking pan into the sauce
     • Don’t skip this step, it’s flavor gold
7. Combine It All
   • Add the chicken and noodles to the sauce and veggie mix
   • Cook everything together for 5 minutes, stirring constantly
8. Final Touches and Serve
   • Taste and adjust seasoning as needed
   • Serve while hot or portion into meal prep containers for later
     • (optional) Top with parmesan before serving